The
Daily
Fix
Test 5
Seared Chicken with Garlic Butter
Redefining Medicine
For time:
Run 800 meters
21 thrusters
21 L pull-ups
These garlic butter turmeric chicken skewers are rich, buttery, and infused with earthy turmeric and bright lime.
Lessons Learned from CrossFit and Applied by The Broken Science Medical Society
Men use 75 lb. for the thruster.
Women use 55 lb. for the thruster.
The L pull-ups are pull-ups with the legs extended straight out in front of the body. Any pull-up where the heels fall below the butt or the legs bend other than slightly is disallowed.
Where necessary, the load for the thrusters may be reduced and the L pull-ups can be assisted by gently lifting the heels of allowing a “sloppy L.” For those not able to perform a pull-up, as assisted pull-up device may be used.
Today is day 5 of 5 of our How Fit Are You testing series.
Post time and reference the scoring table to determine how many points you earned today.
5:31-6:00 = 4 points
5:01-5:30 = 8 points
4:31-5:00 = 12 points
4:01-4:30 = 16 points
< 4:00 = 20 points
Add up all the points you earned this week to determine your overall fitness score, and post it to comments.
Ingredients
1 lb boneless, skinless chicken thighs, cubed
3 Tbsp unsalted butter, melted (for marinade)
1½ tsp ground turmeric
2 cloves garlic, minced
½ tsp paprika (optional)
1 tsp sea salt
¼ tsp black pepper
Zest and juice of ½ lime
2 Tbsp unsalted butter (for cooking)
Fresh parsley, chopped (for garnish)
Lime wedges (for serving)
Macronutrients (for all 3 skewers)
Protein: 55g
Fat: 52g
Carbs: 2g
Preparation
Marinate the chicken: In a large bowl, whisk together the melted butter (3 Tbsp), turmeric (1½ tsp), minced garlic (2 cloves), paprika (½ tsp), salt (1 tsp), black pepper (¼ tsp), and the zest and juice of ½ lime. Add the cubed chicken thighs and toss until fully coated. Cover and refrigerate for at least 1 hour.
Thread and prep skewers: Once marinated, thread the chicken cubes onto 3 skewers. Let rest at room temperature for 10 minutes before cooking.
Cook the skewers: Heat 2 Tbsp of butter in a large skillet over medium-high heat, or preheat a grill to medium-high and brush the grates with butter. Once the butter in the pan is hot and foamy, or the grill is ready, place the skewers on the cooking surface. Cook for 4–5 minutes on each side, turning occasionally, until golden brown and cooked through (internal temperature should reach 165°F).
Serve: Transfer the cooked skewers to a serving plate. Drizzle any remaining butter from the pan over the skewers. Garnish with freshly chopped parsley and lime wedges. Serve immediately while hot.
"The science of medicine today is a mess of irreproducibility, statistical manipulation, financial conflicts of interest, and incentives that do not promote healing or prevention. It is high time we establish a new standard in medicine, one that mirrors the rigorous, functional, and inclusive principles many of us learned from CrossFit, but tailored to the unique demands of scientific and medical research."
COMMENTS
(sloppy strict L pull-ups)
5:57
Run took 3:09
(21) 75-lb. consecutive Thrusters took :59
21 Strict L-Pull-ups (7-5-3-3-3) took 1:49
4 Points
Total Points from all 5 Tests: 12 (0-4-0-4-4)
45 lb bb
Strict pull up
7:47
Row (4:16.6)
Sub db push press (25#s) for thruster
Sub ring rows (47”) for L pull ups
11:23